Weekly WOD Programming 25th – 30th March

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Weekly WOD Programming 25th – 30th March

Monday 25th March

Warm Up:
Row or Ass Bike 400m
then
3 Rounds:
5 HR Burpees
10 Tension kip Swings
5 Barbell hang squat cleans
Mobility:

Strength:
Paused Push Press
5×2 @70% of 1rm Jerk
Sets every 2min
*Pausing 3 seconds in dipped position
Coach’s Intent:
Our strength work to is building on our pressing strength overhead. We are practising this from a fatigued state. We will pause in our dipped position for 3 seconds before then exploding and pressing the bar over head.
Coaching the movement:
Maintaining a high front rack position with a full grip on the bar. Athletes will dip drive vertically. Drawing the head back early, as we extend the legs rapidly, we will stand to our tallest position and press the bar off the shoul- ders in a vertical fashion.
WOD:
For Time (10 min cap)
3 Rounds
18 Bar Hopping Burpees
12 TTB
then
5 mins
1rm Squat Clean
WOD Brief:
Our workout today is a slight variation on the Asia CrossFit Championships workout of burpees and TTB. As this volume of work will be tough for our everyday CrossFitter we have reduced the volume slightly. Athletes will complete 3 rounds for time of TTB and burpees. They will have a 10 min cap to complete this work. From the 10 min mark they will have 5 mins to find a 1rm squat clean.

Tuesday 26th March

Warm Up:
Run 500m
then
3 Rounds:
10 Russian KB swings
1 Rope climb
12 Split jumps
Mobility:

Strength:
Front Squat
EMOM 10 mins
2 Reps
Start 75% of 1rm
Increase weight every 2 rounds
Coach’s Intent:
Our strength work today is short rest front squats. Athletes will work through a 10 minute EMOM. They will complete 2 front squats on the minute, resting the remainder until the next round. Athletes will build up to 75% of their 1rm. From then athletes will look to increase their weight every 2 rounds. This totals 4 weight increases.
Coaching the Movement:
Bracing the midline tight, driving the elbows up hard toward the ceiling. Athletes will sit their hips back then down to the bottom of the squat, leading with their elbows on the way up out of the squat.
WOD:
10 Min AMRAP
15 KB Swings B: 16/12 G&R: 24/20
12 SGL KB Box Step Ups B: 20/16 G&R: 24/20
2 Rope Climbs
WOD Brief:
Athletes have a 10 min AMRAP to work through. We are working 2 movements using the same KB, followed by rope climbs. Athletes will complete 15 Kb swings. Using the same KB we will move into 12 single leg box step ups. Athletes may hold the KB however they please.

Wednesday 27th March

Warm Up:
3 mins DU practice
then
3 Rounds:
30 Single unders
5 Barbell hang power snatch
10 Standing med ball throws
Mobility:

WOD:
20 Min AMRAP
75 Double Unders
21 Wall Balls B: 7/4 G&R: 9/7
WOD Brief:
Our workout today is a long couplet. We will be working for 20 mins through 2 different movements. Athletes have a moderately high volume of double unders. We should encourage athletes to break these up from the start. We finish the round off with wall balls. We should break these up. Brief athletes to go over half way before resting.
Gymnastics:
Pull Up
5×3 Weighted Pull Ups
Sets every 2min
Coach’s Intent:
Our strength work today is working on our weighted pulling. We have 5 sets of 3 reps of a weighted pull up. Allow athletes time to build up to a tough 3 reps. They should stay at the same weight throughout 5 rounds.
Coaching the movement:
Maintaining a hollow body position throughout the movement, from full extension of the arms, we will activate the lats by doing a scap pull up. From here we will then pull down on the bar bringing the chin to the bar with the elbows forward. To complete the rep we will pull back with the elbows as the chin rises over the bar.

Thursday 28th March

Warm Up:
Tabata Burpees vs Ass Bike
then
3 Rounds:
10 Barbell good mornings
20 Second HS hold
5 Push Ups
Mobility:

Strength:
Deadlift
[email protected]% of 3rm
[email protected] 60% of 3rm
Sets every 2min
Coach’s Intent:
Our strength work today, our athletes will work through a conventional deadlift. We are working at a relatively high % of our athletes 3rm. We have 2 different rep ranges and weights.
Coaching the movement:
Athletes should set their body tight before sending down to the bar. Lock in the lats, midline and spine. Hinging at the hip then bending from the knee. Gripping the bar and pulling from the ground keeping the bar close to the legs the whole way up. Hips and shoulders should rise at the same time to the knee, then drive through from the knee to the hip with the glutes. Returning the bar down athletes should maintain straight legs to the knee, then passing the knee and bending.
WOD:
For Time (15 Min Cap)
22/14 Cal Row or Bike
5 Deadlift B: 100/80 G&R: 140/100
ME HSPU
Workout finishes when 50 HSPU have
been accumulated
Rest 90 seconds after HSPU
WOD Brief:
Our workout today is an interesting one, in that we are working towards 50 HSPU. before we can get started on our HSPU we will work through calories on the bike, heavy deadlifts then ME HSPU. If we break of rest on the HSPU, there is a mandatory rest of 90 seconds. Once rested 90 seconds athletes will then again have to work through the bike and deadlifts before continuing towards their target of 50 HSPU.

Friday 29th March

Warm Up:
Run 300m
Then
3 Rounds:
10 Hang DB snatch
10 Tension Swings
5 Burpee broad jumps
Mobility:

Weightlifting:
Snatch
Every 30 seconds for 10 mins
1 Full Snatch
*No prescribed weight
Coach’s Intent:
Today’s strength work we are working through a full snatch. Slightly different in that we are not prescribing a weight for our athletes to work at. We will be completing 1 rep every 30 seconds for 10 minutes. Heavy weight is probably out of the question as we will not have too much time to set up and complete the lift.
WOD:
11 Min AMRAP
14 Burpee Box Jumps B: 20/16 G&R: 24/20
21 SGL Arm Hang DB Snatch B: 15/10 G: 22.5/15 R: 25/17.5
28 V-Ups
WOD Brief:
Today’s AMRAP is full of high volume work. Athletes have burpee box jumps, we should suggest stepping down from the box this will allow for a little more consistent movement. Hang DB snatch, should be viewed as our rest for this workout. Alternating arms when we feel the need to rest. High volume V-Ups, these should be broken up into small manageable sets. Staying well below what our athletes are capable of. As we do not want to complete fatigue the midline before getting started on our second and third rounds.

Saturday 30th March

Warm Up:
Wacky Races
Then
3 Rounds:
5 DBL KB front squats
5 DBL KB push press
12 Mountain climbers
Mobility:

Partner Strength:
EMOM for 30 Minutes
1 x Power Clean & Jerk Each @ AHAP
Partner WOD:
10min AMREPS
ME Cal Ass Bike
Every 40 secs 1 Rope Climb each

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